Approved Maker's Diet Food List

For your reference, here is the total list of approved foods from Jordan Rubin's The Maker's Diet. These are the eating guidelines that I follow.

Notice that there are 3 phases. Phase 1 is very restricted in order to cleanse the body of toxins. Phase 2 is still fairly restricted, but some new food items are added in. Phase 3 consists of how to eat for the rest of your life in order to maintain optimal health.


Phase I: Foods to Enjoy (2 weeks)

Meat (grass-fed/organic is best)
Beef
Lamb
Venison
Veal
Buffalo
Elk
Goat
Meat bone stock/soup
Liver and heart (must be organic)
Beef or buffalo sausage or hot dogs (no pork casing—organic and nitrite/nitrate free is best) (Use sparingly in phase 1.)

Fish (Wild freshwater/ocean-caught fish is best; make sure it has fins and scales!)
Salmon
Tuna
Halibut cod
Scrod
Brouper
Haddock
Mahi mahi
Pompano
Wahoo
Trout
Tilapia
Orange roughy
Sea bass
Snapper
Mackerel
Herring
Sole
Whitefish
Fish bone soup/stock
Salmon (canned in spring water)
Tuna (canned in spring water)
Sardines (canned in water or olive oil only)

Poultry (pastured/organic is best)
Chicken
Cornish game hen
Guinea fowl
Turkey
Duck
Poultry bone soup/stock
Chicken or turkey bacon (no pork casing—organic and nitrite/nitrate free is best) (Use sparingly in phase 1.)
Liver and heart (must be organic)

Eggs (high omega-3/DHA is best)
Chicken eggs (whole with yolk)
Duck eggs (whole with yolk)

Dairy
Goat’s milk yogurt (plain)
Homemade kefir from goat’s milk
Soft goat’s milk cheese
Goat’s milk hard cheese
Sheep’s milk hard cheeses

Fats and oils (organic is best)
Ghee
Goat’s milk butter
Cow’s milk, butter, organic
Avacado
Extra-virgin coconut oil (best for cooking)
Extra-virgin olive oil (not for cooking)
Flaxseed oil (not for cooking)
Hempseed oil (not for cooking)
Goat’s milk butter (not for cooking)
Raw cow’s milk butter, grass fed (not best for cooking)
Expeller-pressed sesame oil
Coconut milk/cream (canned)

Vegetables (organic fresh or frozen is best)
Broccoli
Asparagus
Squash (winter or summer)
Beets
Cauliflower
Brussels sprouts
Cabbage
Carrots
Celery
Eggplant
Garlic
Okra
Cucumber
Pumpkin
Onion
Lettuce
Spinach
Mushrooms
Peppers
Tomatoes
Peas
String beans
Artichoke (French, not Jerusalem)
Leafy greens (kale, collard, broccoli, rabe, mustard greens, etc.)
Raw leafy greens (endive, escarole, radicchio, arugula, frisse, etc.)
Sprouts (broccoli, sunflower, pea shoots, radish, etc.)
Sea vegetables (kelp, dulse, nori, kombu, hijiki)
Raw, fermented vegetables (lacto-fermented only, no vinegar)

Beans and legumes (soaked or fermented is best)
Small amounts of fermented soybean paste (miso) as a broth
Lentils

Nuts and seeds (organic, raw, soaked is best)
Almonds (raw)
Hempseed (raw)
Pumpkinseeds (raw)
Flaxseeds (raw and ground)
Sunflower seeds (raw)
Hempseed butter (raw)
Almond butter (raw)
Sunflower butter (raw)
Pumpkinseed butter (raw)
Tahini, sesame butter (raw)

Condiments, spices, seasonings (organic is best)
Salsa (fresh or canned)
Tomato sauce (no added sugar)
Guacamole (fresh)
Apple cider vinegar
Celtic sea salt (or Real Sea Salt by Redmond)
Mustard
Herbamare seasoning
Omega-3 mayonaise (Spectrum)
Umeboshi paste
Soy sauce (wheat-free), tamari
Raw salad dressings and marinade (recipes in book)
Herbs and spices (no stabilizers)
Pickled ginger (preservative and color free)
Wasabe (preservative and color free)
Organic flavoring extracts (alcohol based, no sugar added), i.e. vanilla, almond, etc.

Fruits (organi fresh or frozen is best)
Blueberries
Strawberries
Blackberries
Raspberries
Cherries
Grapefruit
Lemon
Lime

Beverages
Purified, nonchlorinated water
Natural spring water, no carbonation added (i.e. Perrier)
Herbal teas (preferably organic)—unsweetened or with a small amount of raw honey or
Stevia
Raw vegetable juice (beet or carrot juice—maximum 25 percent of total)
Lacto-fermented beverages (recipes in book)
Certified organic coffee—buy whole beans, freeze them, and grind yourself when
desired; flavor only the organic cream and a small amount of honey.

Sweeteners
Unheated, raw honey in very small amounts (1 Tbsp. per day maximum)

Miscellaneous
Goat’s milk protein powder (Goatein by Garden of Life)



Phase II: Foods to Enjoy (2 weeks)

Meat
All meats listed in phase one

Fish
All fish listed in phase one

Poultry
All poultry listed in phase one

Eggs
Fish roe or caviar (fresh, no preserved)

Luncheon meat (organic and nitrite/nitrate free is best)
Turkey, sliced (free range, preservative free)
Roast beef, sliced (free range, preservative free)

Dairy (organic, grass-fed is best)
Homemade kefir from raw or nonhomogenized cow’s milk
Kefir from pasteurized, nonhomogenized cow’s milk
Raw cow’s milk hard cheeses
Cow’s milk cottage cheeses
Cow’s milk ricotta cheese
Cow’s milk plain whole-milk yogurt
Cow’s milk plain kefir
Cow’s milk plain sour cream
Raw goat’s milk

Fats and oils (organic is best)
Expeller-pressed peanut oil

Vegetables (organic fresh or frozen is best)
Sweet potatoes
Corn
Yams

Beans and legumes (soaked or fermented is best)
White beans
Black beans
Kidney beans
Navy beans
Tempeh (fermented soybean)

Nuts and seeds (organic, raw, soaked is best)
Walnuts (raw)
Macadamia nuts (raw)
Hazelnuts (raw)
Brazil nuts (raw)
Pecans (raw or soaked and low-temperature dehydrated)

Condiments, spices, seasonings (organic is best)
Ketchup (no sugar) [I get Westbrae brand, fruit-juice sweetened]
All-natural salad dressings (no sugar/corn syrup, no preservatives)
All-natural marinades (no sugar/corn syrup, no preservatives)

Fruits (organic fresh or frozen is best)
Apples
Apricots
Grapes
Melon
Peaches
Oranges
Pears
Plums
Kiwi
Pineapple
Pomegranates
Passion fruit
Guava

Beverages
Raw vegetable juice (beet or carrot—maximum 50 percent of total)
Coconut water

Sweeteners
Unheated raw honey (up to 3 Tbsp. per day)
Stevia



Phase III: Foods to Enjoy (2 weeks and/or indefinitely)

All Meat, Fish, Poultry, Eggs, Luncheon Meat, Dairy, Fats and Oils, Vegetables listed in Phases I and II.

Beans and legumes (soaked or fermented is best)
Add these along with what is listed in phases 1 and 2:
Pinto beans
Split peas
Red beans
Garbanzo beans
Broad beans
Lima beans
Black-eyed peas
Edamame (boiled soybeans) – in small amounts

Nuts and seeds (organic, raw, soaked is best)
Add these along with what is listed in phases 1 and 2:
Almonds (dry roasted)
Almond butter (roasted)
Walnuts (dry roasted)
Tahini (roasted)
Pecans (dry roasted)
Macadamia nuts (dry roasted)
Sunflower seeds (dry roasted)
Pumpkinseeds (dry roasted)
Pumpkinseed butter (roasted)
Sunflower butter (roasted)
Peanuts, dry roasted (must be organic) (in small quantities)
Peanut butter, roasted (must be organic) (in small quantities)
Cashews, raw or dry roasted in (small quantities)
Cashew butter, raw or roasted (in small quantities)

Condiments, spices, seasonings (organic is best) – all those listed in phases 1 and 2.

Fruits (organic fresh or frozen is best)
Along with fruits listed in phases 1 and 2, add:
Banana
Papaya
Mango
Canned fruit (in its own juices)
Dried fruit (no sugar or sulfites): raisins, figs, dates, prunes, pineapple, papaya, peaches,
and apples

Beverages
Along with beverages listed in phases 1 and 2, add:
Raw, unpasteurized vegetable juice
Raw, unpasteurized fruit juice
Organic wine and beer (in very small amounts)

Grains and starchy carbohydrates (whole-grain, organic, soaked or sprouted is best)
Sprouted Ezekiel-type bread
Sprouted Essene bread
Fermented whole-grain sourdough bread
Quinoa
Amaranth
Buckwheat
Millet
Kamut (in small quantities)
Sprouted cereal
Oats (in small quantities)
Brown rice (in small quantities; pre-soak in water and an acidic medium for 7-12 hrs. before cooking)
Spelt (in small quantities)
Barley (in small quantities)
Whole-grain kamut or spelt pasta (in small quantities)

Sweeteners
Along with sweeteners listed in phases 1 and 2, add:
Pure maple syrup

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Sourdough At Last

Two weeks ago I began my first at-home sourdough starter... using freshly ground rye flour (from rye berries ground in my small coffee bean mill) and filtered water. I put both in a mason jar, following Sue Gregg's recipe. I also referred to Sally Fallon's recipe in Nourishing Traditions. Both are similar. I let my starter ferment in a mason jar on the counter (feeding it daily as instructed) for 9 days. In total, it was a 10 day process. When done, I covered it tightly in a glass container and put it in the fridge.

I pulled my sourdough starter out last weekend to use in my first from-scratch batch of sourdough bread. As instructed, I took it from the fridge 12 hours before use. I then put one cup of starter in a glass bowl, added the called-for amount of flour (spelt in this case) and covered it for with a warm damp towel for 12 hours.

The next morning, i added all other ingredients. I used sprouted spelt flour for the additional called-for flour in the recipe.

It took a long time to rise because I did not use any yeast. Nothing to make it rise but the natural wild yeast starter itself.

After letting it rise a couple of times (it only rose about 1/4 of its mass instead of double)--and the second rise I did in the oven at 170 degrees to help it along a little--I divided the dough into two loaves, let them rise in the oven on low, and then baked them.

The bread turned out absolutely scrumptious. However, the next time I make sourdough bread, I won't divide the dough into two loaves so that I will end up with one regular-sized loaf. When not using traditional yeast, the dough just doesn't rise that much, so my loaves turned out rather small. They are wonderful dipped in soup, though, or with butter on them.

I've never liked sourdough bread. But the only kind I had ever tried was store-bought and probably not made from a starter. This homemade version of sourdough bread is wonderful and moist.

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Microwave Oven = DANGER!

You've probably heard it before, right? And it's hard to change old habits, I know. But, honestly, using the microwave is no laughing matter.

Read the research. And consider ditching your microwave oven and replacing it with a countertop convection oven, like the one by Hamilton Beach.

Here is a snapshot of some of the Swiss research that's been discovered concerning microwaved food and your health.

Eating microwaved food:
Increases cholesterol
Increases white blood cell numbers
Decreases red blood cell numbers
Causes production of radiolytic compounds (compounds unknown in nature)


The following discoveries were made by Russian researchers at the Instituteof Radio Technology at Klinsk, Byelorussia, and relayed to US researcher William Kopp:

1. Heating prepared meats in a microwave sufficiently for human consumption created:
* d-Nitrosodiethanolamine (a well-known cancer-causing agent)
* Destabilization of active protein biomolecular compounds
* Creation of a binding effect to radioactivity in the atmosphere
* Creation of cancer-causing agents within protein-hydrosylate compounds in milk and cereal grains

2. Microwave emissions also caused alteration in the catabolic (breakdown) behavior of glucoside - and galactoside - elements within frozen fruits when thawed in this way

3. Microwaves altered catabolic behavior of plant-alkaloids when raw, cooked or frozen vegetables were exposed for even very short periods

4. Cancer-causing free radicals were formed within certain trace-mineral molecular formations in plant substances, especially in raw root vegetables

5. Ingestion of micro-waved foods caused a higher percentage of cancerous cells in blood

6. Due to chemical alterations within food substances, malfunctions occurred in the lymphatic system, causing degeneration of the immune system=s capacity to protect itself against cancerous growth

7. The unstable catabolism of micro-waved foods altered their elemental food substances, leading to disorders in the digestive system

8. Those ingesting micro-waved foods showed a statistically higher incidence of stomach and intestinal cancers, plus a general degeneration of peripheral cellular tissues with a gradual breakdown of digestive and excretory system function

9. Microwave exposure caused significant decreases in the nutritional value of all foods studied, particularly:
* A decrease in the bioavailability of B-complex vitamins, vitamin C, vitamin E, essential minerals and lipotrophics
* Destruction of the nutritional value of nucleoproteins in meats
* Lowering of the metabolic activity of alkaloids, glucosides, galactosides and nitrilosides (all basic plant substances in fruits and vegetables)
* Marked acceleration of structural disintegration in all foods.

As a result of these findings, microwave ovens were banned in Russia in 1976; the ban was lifted after Perestroika.


MORE ON MICROWAVES:

Standing in front of the microwave is harmful to your body's cell activity.

MICROWAVED PLASTIC WRAP HAS 10,000,000 TIMES FDA LIMITS OF CARCINOGENS!


Ten Reasons to Throw out your Microwave Oven:

From the conclusions of the Swiss, Russian and German scientific clinical studies, we can no longer ignore the microwave oven sitting in our kitchens. Based on this research, we will conclude this article with the following:

1. Continually eating food processed from a microwave oven causes long term - permanent - brain damage by "shorting out" electrical impulses in the brain [de-polarizing or de-magnetizing the brain tissue].

2. The human body cannot metabolize [break down] the unknown by-products created in microwaved food.

3. Male and female hormone production is shut down and/or altered by continually eating microwaved foods.

4. The effects of microwaved food by-products are residual [long term, permanent] within the human body.

5. Minerals, vitamins, and nutrients of all microwaved food is reduced or altered so that the human body gets little or no benefit, or the human body absorbs altered compounds that cannot be broken down.

6. The minerals in vegetables are altered into cancerous free radicals when cooked in microwave ovens.

7. Microwaved foods cause stomach and intestinal cancerous growths [tumors]. This may explain the rapidly increased rate of colon cancer in America.

8. The prolonged eating of microwaved foods causes cancerous cells to increase in human blood.

9. Continual ingestion of microwaved food causes immune system deficiencies through lymph gland and blood serum alterations.

10. Eating microwaved food causes loss of memory, concentration, emotional instability, and a decrease of intelligence.

Have you tossed out your microwave oven yet?



Find out more about the harmful effects of eating microwaved food in the following resources:
http://www.vaccinetruth.org/microwave.htm
http://www.geocities.com/missionstmichael/MicrowaveCooking.html
http://www.ghchealth.com/microwave-ovens-the-proven-dangers.html

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Eat Fresh Whole Grains—No Grain Mill Necessary

You don't have to have a grain mill to eat fresh whole grains. If you have whole grains on hand, you can use them in simple blender batter recipes, as described on Sue Gregg's website. I have made a number of her blender batter recipes with success every time: pancakes, banana muffins, cornbread, almond coffee cake, etc.

All you need is a good quality blender, which most people have, and some whole grains and cultured dairy (either yogurt, kefir or raw milk). It's easy, healthy and inexpensive! Check out Sue Gregg's sample recipes.

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I Bought a Cow Share!

I finally did it folks, as of two days ago, I bought my very own cow share through Full Quiver Farm in Suffolk, Va. Now I have delicious raw milk every week.

All my life I've had a milk allergy, resulting in severe bloating, abdominal pain, gas and diarrhea. Since drinking raw milk, I have experienced none of these. If you suffer from milk allergies as well, I urge you to consider raw milk. It's been a miracle for me.

Read the latest documented research, including amazing health benefits, on RAW MILK. You'll be blown away.

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